WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

5×1 Snatch High Pull + 1 Snatch + 1 Hang Snatch + 1 Overhead Squat

Stay heavy for all 5 sets

Warm-up

Warm-up (No Measure)

5 minute light bike/row

then 3 easy rounds of:

30″ Handstand Holds

20 Pal-Off press (10 each side)

15 Hand Release Push Ups

15 Sit Ups

15 Jumping Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes with your partner:

40 Power Snatch @75, 55

50 Cal Bike/Row

60 Burpee Over Bar

You will alternate rounds between the bike and the rower

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